Pumpkin Spice B-Day Co-Q
5 HIMs at GP this morning.
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies
The Workout:
Mosey to the wall
3 sets of 30 ct Ascending Testicles
3 sets of 50 ct Wall Sits (run beetle run)
Mosey to the rock pile where Pumpkin Spice took over the Q:
3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders
On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters
Return the rocks and mosey to the playground
Aik’n Abs
- 20 LBCs
- 10 WWIIs
- 20 Pickle Pounders
- 20 x 3 ct Homer to Marge (10 standard, 5 single leg)
Aik’n Arms
- 15 Merkins
- 15 Derkins
- 20 x 3 ct Dips
- 10 x 3 ct Shoulder tap planks
Aik’n Legs:
- 20 Step ups
- 20 Squats
- 10 Star Jumps
- 10 x 3ct Mountain Climbers
Aik’n Abs:
- 15 American Hammer
- 20 ct 6 inches
- 20 Freddy Mercurys
- 30 ct Chilcutt plank
- 30 ct Supermans
Ring around the Playground:
- Bear Crawl half circle & Karaoke back
- Lunge Walk to half circle & Bunny Hop back
- – Rinse and repeat
Announcements:
F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month.
Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer.
T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .
